In 5-7 sets work up to a heavy set of:
8 alt. reverse lunges (BB in back rack)
- RPE 9 for last set -
4 sets of:
8-10 half kneeling single arm KB-press (each side)
rest 30sec.
8-12 Ring rows with 2sec. hold at top position
rest 30sec.
3 sets of:
6-10 Butt Scratchers (with plates)
10sec. pallof hold (each side)
Activation warm up for the whole group
In 5-7 sets work up to a heavy set of:
3 Deadlifts with 1sec. pause just below knee on concentric and eccentric (no TNG) --> RPE 9
3 sets of:
10-12 Bulg. Split Squats (2x KB´s in Front rack) with controlled tempo 2sec. down 1sec. up
rest 45sec. between legs
3 sets of:
5-7 seated DB-press (2xDB´s - on box)
rest 45sec.
8-10 3-point DB-rows (each side)
rest 45sec.